Kozhikode: World Diabetes Day, observed every year on November 14, serves as a global reminder of the urgency to prevent, treat, and manage diabetes — a condition that continues to rise worldwide. The day underscores not just awareness, but action: understanding how everyday choices, especially food, can dramatically influence long-term health.

Managing Diabetes Through Food: The Everyday Choices That Truly Work

By the time most people hear the word “diabetes”, they imagine complicated diets, restricted plates, and an overwhelming list of dos and don’ts. But senior dietician Aruna Mallya of KMC Hospital, Dr B R Ambedkar Circle, Mangaluru, says it doesn’t have to be that way. “Diabetes is a lifestyle disorder that can be prevented by lifestyle management and can be very well controlled with diet and exercise,” she explains — and much of that control begins in the kitchen.

The Diet That Mirrors Your Plate

Contrary to the myth of a universal ‘diabetes diet’, Mallya says the best plan starts with what a person already eats. “A customised diabetic diet can be easily framed when a person reveals what they eat regularly,” she says. “Based on his eating pattern and quantity, modifications or suggestions are generally given for better blood sugar control.”

A few guiding principles do the heavy lifting: low-fat meals, reduced salt, and plenty of low-glycaemic fruits and foods. Complex carbohydrates form the foundation — cereals like wheat, millets, jowar, barley, oats, and bajra — while simple carbs such as white rice, refined flour, roots, tubers, and sugary drinks take a backseat.

Instead of the typical two heavy meals, Mallya emphasises a steady rhythm: “Following a daily 3-meal pattern with 2 snacks with a gap of 3–4 hours in between meals is generally the best way… Calories would be distributed throughout the day.” This prevents sharp spikes and crashes in sugar levels.

Even the small details matter, like carbohydrate counting — especially for those on insulin. “Carbohydrates need to be distributed in the day based on the type and dosage of insulin,” she notes.

Protein, Fibre and Hydration: The Quiet Game-Changers

Managing diabetes isn’t only about carbs. Adequate protein — from egg whites, fish, white meat, dals and pulses — must be consciously spread across meals. Fibre-rich vegetables, greens, salads and low-GI fruits provide satiety and help control glucose.

Then there’s hydration, often the unsung hero. Frequent thirst and urination are common in diabetes, and Mallya recommends simple, accessible fluids: plain water, buttermilk, lemon water, jeera water, and barley water. Above all, she insists on awareness at every meal. “Mindful eating is the key to managing blood sugar better,” she says — paired with daily exercise for weight and sugar control.

Return to Indian Traditions, Say Experts

While modern supermarket aisles overflow with refined foods and instant mixes, Dr Tejaswi V, Consultant – Diabetes and Endocrinology at Manipal Hospitals, Kanakapura Road, believes the answers lie in going back to Indian basics.

“Living with diabetes doesn’t have to mean feeling deprived or forced to shop in a different section at the grocery store,” he says. “The secret lies in returning to our traditional ways of eating that naturally promote steady blood sugar levels.” Grains, lentils, leafy greens, and fermented foods offer slow-release energy and improve insulin sensitivity.

The trouble, he notes, began with the shift to refined sugars and processed meals. “These numbers are not in balance due to the modern diet of processed foods and refined sugars. Reintroduction of healthy grains like ragi, jowar, brown rice, nuts/seeds, and seasonal vegetables can fix it.”

But it’s not just food — it’s lifestyle. “Moderate portion sizes and mindful eating… is critical when it comes to preventing sudden sugar spikes,” he says. And the basics still matter: water, exercise and adequate sleep improve how the body responds to insulin.

Speaking to a nutrition expert, he adds, can be transformative. “It is also important to speak with a nutritionist who can help organise and structure your diet based on your lifestyle and medication.”

For Dr Tejaswi, the message comes full circle: “By following the wisdom of balanced meals and a life led with minimal frills, food becomes our partner in diabetes management — allowing a healthier life to be realised.”